CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/5 min
then
2x
Run 200m
10 Kb Swings
10m Spider man
10 perfect squats against the wall
Weightlifting
Back Squat (EMOM: 12 Min Back Squat 2 @ 70% (Good form, speed))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
50’m farmers carry shuttle run (50m out, 50m back) (35#/25)
21 Wall balls
15 Toes to bar
9 Kb swings (70/44)
